INSIGHT FROM THE EXPERTS

A ROBERTSON TRAINING SYSTEMS SPECIAL REPORT

CONTENTS
Preface .................................................................................................................................................................3 Five Fat Loss Mess-ups by Craig Ballantyne................................................................................................4 Five Mistakes People Make by Chad Waterbury.......................................................................................6 Five Mistakes You’re Making by Eric Cressey............................................................................................8 Dumb Things by Brijesh Patel ..................................................................................................................... 10 Top Four Nutritional Mistakes of the Wannabe Mass Monster by Mike Roussell......................... 13 Create a Domino Effect of Awesomeness by Tony Gentilcore ......................................................... 16 Basic-Esh by Zach Even-Esh......................................................................................................................... 19 Five Dumb Mistakes That Athletes Make When Trying to Gain Size and Strength by Craig Rasmussen......................................................................................................................... 21 Five Things People Get Wrong When It Comes to Recovery and Regeneration by Nick Grantham ........................................................................................................................... 24 Five Costly Mistakes When Creating a Home Gym by Joe Stankowski ........................................... 27 Top Five Mistakes That Keep Athletes from Achieving Optimal Results by AJ Roberts.............. 29 The College Crowd Mistakes by Kevin Larrabee .................................................................................. 31 Fix Your Forty by Jimmy Smith .................................................................................................................. 33 Five Reasons You’re Jacked Up by Keith Scott ...................................................................................... 35 The Art of Prehab by Jonathan Fass.......................................................................................................... 37 Five Reasons Why Your Client Is Still Fat by Mike Yuhaniak.............................................................. 40 About Mike Robertson................................................................................................................................. 44 Other Products from Mike Robertson..................................................................................................... 44

PREFACE
Training doesn’t have to be overly complicated. In fact, I’d be willing to bet that 99% of the people who make training too complicated aren’t getting results. That’s why this special report is different. Insight from the Experts takes the views of sixteen leading fitness professionals and gives you insight into why your program isn’t netting maximum results. You may not rethink your entire training philosophy after reading it, but hopefully it presents you with a few moments of enlightenment along the way—times when you realize that sometimes a simple tweak is far more important than a major overhaul. I hope you enjoy the report, and best of luck with your training! Stay strong, Mike Robertson

Insight from the Experts: A Robertson Training Systems Special Report

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FIVE FAT LOSS MESS-UPS
BY CRAIG BALLANTYNE

1. Not Having Backup Trying to lose fat without social support is the wrong way to go about this. Ideally, you'd have your doctor, an RD, a trainer, your workout partner, your spouse, your workmates, and your friends all behind you. Research shows that you'll benefit most from a health professional (i.e., a trainer) and a workout partner that is also successful. Get those two people on your team first, and then work on the rest of the group. 2. Not Using a Structured Program If you ever go into the gym and wonder what you are going to do first, you're already wasting your time—even before you choose. Get a plan, know what you have to do, stick to it, and see it through. That way there is no wasted time wandering around the gym deciding where to start. 3. Not Changing Your Workout after Four Weeks That's the longest you should go on one program. If it's been six months, give your head a shake. If it hasn't worked yet, why do you think it's magically going to start now. Change it up frequently. You'll get more results and you'll have more fun. 4. Not Realizing Your Results Will Come from Nutrition More Than They Will from Training You want to lose fat? You have to eat right for fat loss. You can't train like an animal and then eat junk and expect to lose fat. No program is that good. None. Diet beats training every time, like scissors beats paper. Eat whole, natural foods in six smaller meals each day. Get lots of fiber, lots of protein, lots of vegetables. Eat healthy fats, avoid trans fats. Drink lots of water and tea. So simple, so effective. Eat for energy, not for gluttony. 5. Not Knowing When to Quit I get emails every day from readers asking if they can add even more cardio and more lifting to their current workout plans. After all, if some is good, more training must be better? Listen, you have to draw the line somewhere. You can't keep adding more and more exercise. First, there are diminishing returns from each additional set you do and from extra cardio. Second, your body can break down fast from too much work, particularly when you are dieting.

Insight from the Experts: A Robertson Training Systems Special Report

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and not feeling deprived of food. completing a master of science degree in Exercise Physiology from McMaster University in Hamilton. www. The only thing that matters is results. supplementation.com features his best-selling Turbulence Training for Fat Loss program and www.Blogspot. women.TurbulenceTraining. Insight from the Experts: A Robertson Training Systems Special Report 5 . as well as the opportunity for readers to follow along with Craig’s workouts. Craig continues to study the latest training. exercise video clips.Sc.com – Daily fat loss and fitness tips and workout programs to help men and women gain muscle and lose fat fast.grrlAthlete.cbathletics. www. and nutrition research that will help improve clients’ health and wellness as well as their physical and mental performance.com – Advanced training information to help men and women gain muscle and lose fat fast. coaches.. www.TurbulenceTraining.com – Craig’s blog featuring three fitness and fat loss posts each day.com – Real training and nutrition information for real women lifters and female athletes. M. muscle-building website www. athletes. Canada. is a strength and conditioning coach in Toronto.com. mass-building.com – Craig’s new Turbulence Training Membership site featuring a forum. and access to every workout program. and is a member of the Training Advisory Board for Maximum Fitness and Oxygen magazines. Quality work and quality food for a better body. In addition. focus on quality over quantity. and e-book he has ever written for his websites. Craig’s fat loss.com offers access to all of Craig’s Turbulence Training workouts and video clips (for men. www.WorkoutManuals.com – A training newsletter featuring professional development articles and expert interviews for trainers. not feeling exhausted after each workout.Overtraining and low calories go together like oil and water. Craig is the training director for grrlathlete. an expert author for Men’s Health magazine.TurbulenceTraining.TTmembers. Craig also has an advanced research background. Ontario.TTmembers. Stick to high quality nutrition and high-quality training. The "volume approach to fat loss" from the 1980's (characterized by lots of cardio and lots of carbs) didn't work and for good reason. www. and health professionals. www. Not muscle soreness. CSCS. manual. the world’s first female-only sport-specific training site. About the Author Craig Ballantyne. and bodyweight-only workouts). And finally. Neither of these combos will make your engine run optimally.

use it. I know. he can give you an unbiased. Adhering to the Same Parameters for Too Long If you’ve been following the same routine for more than a month. without changing any of the parameters. 2. consider that only half of what you hear or read will actually help you. what happens if you strengthen all of the links beside the weakest one? Nothing because you merely focused on making the strongest links stronger. Giving Blind Faith Listen up: you’ll read and hear just as many bad pieces of advice as good ones (if you’re lucky). In other words. faster. So how do you figure out your weaknesses? The first option is to hire a trainer or coach who specializes in assessing the human body. I can tell you with utmost certainty that you aren’t getting the best results. So. if corrected. 3. If you haven’t reaped any benefits within that time frame you can be pretty sure that it’s not what you need. relatively speaking. (And you really only need a session or two for these tests. even weaker than it was before. leaner.) The second option is to buy the Building the Efficient Athlete DVD series so you can watch Mike Robertson and Eric Cressey demonstrate and explain a myriad of valuable physical assessments. thus making the weaker link. experienced account of what you need to work on. If you have a chain with one weak link. or any combination of those. The human body is an extremely malleable machine. so it shouldn’t cost you much. Intuitively simple. 4. will have the greatest impact on your results. Following Programs That Don’t Coincide with Your Fitness Levels If you’re a bodybuilder you might want to look like Jay Cutler or if you’re a fighter you might want to train like Mirko Cro-cop. It’s important to understand that your weaknesses. Not Knowing Your Weaknesses The purpose of training is to make the body bigger. right off the bat. it’ll adapt as quickly as possible to any demand that’s placed on it. But guess what? You’re probably not at the level of either one of those guys so it makes no sense to follow their routines. stronger. If it makes sense. but I think many people overlook this fact.FIVE MISTAKES PEOPLE MAKE BY CHAD WATERBURY 1. That way. But only give the advice three weeks. you’ve gotta constantly keep the body guessing by Insight from the Experts: A Robertson Training Systems Special Report 6 .

Muscle Revolution. and lectures around the country. so if your gains stagnate. burning more fat. I put the word supplement in quotes because omega-3s.constantly changing your workouts. consults. www. and fitness enthusiasts of all ages and from all walks of life. How much should you be taking? I suggest one gram of omega-3s per ten pounds of lean body mass.com.com Insight from the Experts: A Robertson Training Systems Special Report 7 . The good news is that you don’t need to change much to provide a new stimulus to your system.. Sure. He currently trains. or vice versa. in actuality. can be purchased through the T-Nation store at www. Chad Waterbury is one of the world’s leading experts on developing muscle for the goal of enhancing performance. switch to 3x9 or 3x15). there’s no better “supplement” than omega-3s. Simply change your hand position for upper body movements or your foot position for lower body movements. But the best option is to change your reps. Another option is to switch from dumbbells to a barbell. Not Consuming Enough Omega-3s In order to have a significant impact on boosting your metabolism.g.T-Nation. 5. change the number of reps per set by at least three (e. The two best products I’ve found for a high-quality source of omega-3s are Carlson’s liquid fish oil and Biotest’s Flameout. Please make a point to get an adequate supply of omega-3s every day and I guarantee that you’ll like the results. many people take a fish oil supplement to boost their omega-3 intake. bodybuilders. but most don’t take nearly enough. and also contributes to numerous newsstand and online publications. figure models. About the Author Chad’s latest book. for your movements. His novel training methods are used by athletes. should not be considered a supplement— they should be considered essential. and enhancing your overall health. and he specializes in the neurophysiology of human movement and performance. I can’t speak highly enough of the benefits that omega-3s have to offer. He has an MS in Physiology from the University of Arizona.ChadWaterbury. The human body will adapt to a specific rep range quickest. if you’ve been doing 3x12.

FIVE MISTAKES YOU’RE MAKING (OR HAVE MADE BEFORE!) BY ERIC CRESSEY 1. However. the value is limited outside of the rehabilitation realm). Airex pad. you'll never give your system a chance to realize the fitness gains for which you've set the stage. intensity. and drug usage necessary to train twice a day. desire. so choose whichever works better for you. Insight from the Experts: A Robertson Training Systems Special Report 8 . recovery capacity. the fitness gains should be more readily apparent at the end of the "Low" week. what I'm insisting here has less to do with hardcore science and more to do with simple logic. Training on Unstable Surfaces When You Haven't Even Mastered Stable Surfaces I've spent over four years researching the effects of unstable surface training on markers of athletic performance and will publish the results of my research within a few months. Most of my athletes work in four-week blocks where the weekly training stress (a function of volume. If Susy Housewife can't even do a bodyweight-only lunge on the solid ground. six times per week on a body part split. Training Muscles Instead of Movements If you're a professional bodybuilder who has the time. Others have done outstandingly on every other day full-body set-ups. For those of us in the real world. If you're always beating your body down with the same high training load. I've seen the best results with four days per week set-ups with two upper body and two lower body sessions. 3. ignore me (but don't complain when your overuse injuries kick in). why on earth is her trainer having her attempt it on a BOSU ball. 2. then by all means. and several other factors) fluctuates on a High-Medium-Very High-Low basis. Not Fluctuating Training Stress It's important to remember that in order to gain fitness. Dyna-Disc. people are never as advanced as you think (and in the context of unstable surface training. or any other unstable surface implement? When in doubt. In this set-up. sticking to compound MOVEMENTS for the majority of one's training is a far better option for building strength and muscle mass. you learn to manage fatigue. To that end. think logically.

You can get stronger without turning yourself into fat.4. 5. Not Warming-up Correctly Adequate warm-ups aren’t just important for getting your body temperature up and joints/muscles ready for the task ahead. For more information.com. In contrast to your traditional “light jog and then static stretch” warmup. people. they’re also extremely valuable in preventing and rehabilitating injuries. Cressey also co-produced the Magnificent Mobility DVD and Building the Efficient Athlete DVD set. If you rush it.MagnificentMobility. check out www. Thinking That You Need to Get Fat to Get Strong This view is rampant in the powerlifting community. Becoming a strength athlete is not a no-questions-asked lifetime entry to Old Country Buffet. Cressey has worked with athletes from youth sports to the collegiate. do so in a healthy way and take your time. If you want to bump up a weight class.EricCressey. and Olympic levels. Insight from the Experts: A Robertson Training Systems Special Report 9 . professional. unfortunately. the best warm-ups are dynamic in nature with only small amounts of static stretching. in my opinion. you're really just compromising what is really important (long-term health) to lift a few more pounds a little sooner.com. then you don’t have time to train. I would much rather see a client go through a complete warm-up and shorten his or her exercise session than I would see that client skip the warm-up and risk injury—or flatout poor performance. unhealthy messes. About the Author Eric Cressey is a Boston-based strength and conditioning specialist and competitive powerlifter. You can sign up for his free newsletter at www. If you don’t have time to warm-up. The author of The Ultimate Off-Season Training Manual and over 150 published articles.

nonfunctional leg exercises such as leg extensions and leg curls. leg presses. development of balance.DUMB THINGS BY BRIJESH PATEL 1. Don’t assume that just because you’re working with athletes that they know how to do the right things. and prevention of injury. which is critical in sport skills. 3. Unfortunately. A closer look. The biggest area where they can make up these missing calories is to eat breakfast as well as having a pre. 2. etc. or throwing involves performance on one leg. I was sleeping. These activities are staples in most coaches' warm-ups. what did you eat for breakfast? Athlete: I didn’t have time for breakfast. Not Including Single-Leg Work Another frustrating thing to see is not including single-leg exercises in a training program. it does not contribute to single-leg strength and balance as much as purely single-leg exercises. Coaches That Still Static Stretch Prior to Games or Practices The typical warm-up usually consists of light aerobic work (jog. reveals that most sport skills are performed on one leg. Any sport that involves running. bike. do. It boggles my mind how many athletes think that they can gain weight without eating enough calories. Bottom line—make sure you’re including single-leg exercises in your program. or.) for 5–10 minutes and is often followed by static stretching for another 5–10 minutes. One of the best workout shakes on the market is Cytofuse by Myonova. Coach B: OK.and post-workout shake. such as the single-leg squat. jumping. Single-leg strength is a quality that has frequently been ignored in strength programs but is essential to the improvement of speed. You need to educate your athletes and clients on types of foods to eat and how often to eat and how to maximize recovery. most strength programs focus on conventional double-leg exercises like squats. even worse. But we must ask: Insight from the Experts: A Robertson Training Systems Special Report 10 . I need to gain weight. Not Eating Enough Calories to Gain Weight I can’t tell you how many times I’ve had the following conversation when it comes to athletes gaining weight: Athlete: Coach. the double-leg squat distributes the load to two legs. treadmill. Single-leg exercises force the glute medius to operate as a stabilizer. In contrast. While this is a good exercise to develop lower body strength. The actions of the pelvic stabilizers are different in a single-leg stance than in a double-leg stance. however.

such as increasing capillary size. progressing to higher intensity activities such as various sprints and shuttles. The traditional approach begins with a large volume of aerobic training to develop a base of fitness. such as long-distance runners. Performing miles upon miles of aerobic training is doing them a disservice. There are a number of modalities that can be used to properly condition athletes. athletic movements that occur with high speed and force. 4. Dynamic stretching will do little to improve long term increases in range of motion. and increasing the oxygen carrying capacity of those red blood cells. Any static stretch can be dynamic if it is not held for more than 3–4 seconds. and those involved in enhancing performance agree that conditioning is a key component for athletic performance. continuously and actively while under control. however it helps to improve active range of motion which is required in sport. and perform. trainers. The most typically used are: 1. We want our athletes to be strong. Tempo Runs—runs performed at 75% of max speed anywhere from 20–100 yards. Athletes have to perform well coordinated. Dynamic stretching specifically prepares muscles to contract and relax as they would in sport. explosive. There are different points of view on how to develop conditioning. and fast. This is rarely the case. Insight from the Experts: A Robertson Training Systems Special Report 11 . shuffling. We must train our athletes with dynamic movements that improve their capability to move. The problem with aerobic training is that it primarily targets the slow twitch muscle fibers and a slower motor pattern (jogging). react. Static stretching should be performed after the session is complete to help restore muscle length and function. Prescribing Long Distance Running for Field / Court Athletes Many coaches. increasing the number of red blood cells. Check out S B Coaches College’s Ready to Use Warm-Ups CD-ROM and Mike Robertson and Eric Cressey’s Magnificent Mobility DVD.Why are we warming up this way? What are we accomplishing? If the training session is going to consist of holding various positions it makes complete sense to static stretch before the workout. This is acceptable when dealing with slow twitch athletes. A typical work to rest ratio is 1:2. but the majority of athletes that we work with are speed and power athletes. We at SBCC believe you must train fast to be fast and train slow to be slow. So we must condition our athletes with activities that will target the fast twitch fibers and the same sprint pattern that is used in these sports. and other multi-directional movements. Dynamic stretching is moving a joint through a full range of motion. bounding. Developing an aerobic “base” serves a number of purposes. Light jogging must be replaced by activities such as skipping. Static stretching must be replaced by dynamic stretching. fluid. A complete warm-up should be progressive (start with slower movements increasing to faster movements) and take 5–20 minutes to complete.

and finally to the shoulder when throwing. 5. rhomboids. levator scapulae. If one link in the chain is unstable the rest of the chain will not be as effective as it could be. motivational quotes.2.SBCoachesCollege. trapezius). MA. Not Targeting the Scapular Stabilizers Shoulder injuries such as tears. tips. This is a great deal of volume for the developing athlete and will lead to an injury if they are not properly trained to handle this amount of volume. LLC. the University of Connecticut. A stable scapula is similar to a foundation for a house. This is primarily a result of overuse and a lack of recovery between bouts of overhead activity. and with the Worcester Ice Cats of the AHL (American Hockey League). serratus anterior. Vincent’s Sports Performance in Indianapolis and Shawn Windle of the Indiana Pacers. with Robb Rogers of St. imbalances. The important thing to take note of is that the more changes of direction. These injuries are occurring at all levels of athletics. Brijesh has trained a variety of athletes ranging from middle school to the professional and Olympic levels. Brijesh has also worked with Mike Boyle at his professional facility in Massachusetts. and dislocations are a result of overuse. Their website is loaded with a variety of article. Remember that force is easily transferred through a stable joint. The most effective exercises are scap push-ups. wall arm presses. Many coaches and trainers know exercises to train the rotator cuff (teres minor. subclavius. supraspinatus) which stabilizes the humerus. subscapularis. Mike Robertson and Bill Hartman’s Inside-Out DVD is a must have for learning how to prevent shoulder injuries. Brijesh is a part of S B Coaches College. Cones can be set up at various distances to indicate when to change direction. infraspinatus. An unstable joint will leak energy and cause undo stress and damage to muscles that should not be stressed. Currently employed at the College of the Holy Cross. It is not uncommon for baseball pitchers to throw 2–3 consecutive days in tournaments. and horizontal rowing done correctly. A solid scapula will allow the entire shoulder girdle to be much stronger and efficient at reducing and producing force. PowerPoint presentations. band pull-aparts. the higher the intensity. through the core. About the Author Brijesh Patel. tendonitis. but it is very important to also train the scapular stabilizers (pectoralis minor. has been a strength and conditioning coach at the collegiate level since 2000. Insight from the Experts: A Robertson Training Systems Special Report 12 . a Certified Strength and Conditioning Specialist (NSCA) and USA Weightlifting Club Coach (USAW). Shuttles—maximal effort runs with changes in direction. Be sure to sign up for their newsletter and check out their website at www. and a store that is jam packed with great products. behind the neck band pulldowns. but are becoming common at the youth and high school levels. Force is produced from the ground up and is transferred through the lower body.com. and a lack of stabilization among the shoulder and scapular stabilizers. Brijesh has been published in magazines and has presented on the regional level. A typical work to rest ratio is 1:3.

Apply these tips and kiss your skinny butt good-bye! 1. I’ve outlined for you in this special report the top four mistakes I see people make when trying to pack on mounds of lean mass. and cook food in advance. make a weekly shopping list. You do this by recording everything you eat for three days (two week days and one weekend day). By doubling your workout nutrition shake and adding another shake 30–45 minutes later you will greatly increase you caloric consumption while at the same time increasing anabolism and your body’s recovery Insight from the Experts: A Robertson Training Systems Special Report 13 . Eating 4000 calories a day takes planning and dedication. Enter it into a program like FitDay (www. Once you know how much you are eating. Once you find out a calorie intake that packs muscle onto your frame don’t keep increasing your calories. you will need to then increase your caloric intake by 300 calories per day every 2–3 weeks until you start growing. but in this hoopla total caloric intake gets left as an afterthought. 2. especially the skinny guys. When looking to build mounds of muscle total caloric intake is very important! If you are not growing then you are not eating enough—it is that simple.com) to see how many calories (and what type) you are consuming. Wait until you plateau and then add more calories. During this time period your body will preferentially shunt sugar and amino acids to your muscles and not to your fat stores.FitDay. If you are serious about getting bigger and stronger then you need to first find out how many calories you are currently eating. This monitoring of progress with incremental caloric increases will allow you to build lots of lean tissue without the added fat.TOP FOUR NUTRITIONAL MISTAKES OF THE WANNABE MASS MONSTER BY MIKE ROUSSELL Everyone wants to be muscular. Not Tracking Calories (or Intake) Having a nutritional focus centered on macronutrient breakdowns by percentages is all the rage with nutritionists and trainees. You are beyond the food log stage—you need meal plans. What is even better is that sugary carbohydrates are easy to consume in large amounts. Many times people will think that they are eating “a lot” but when they actually track their caloric intake they will realize that they are only eating 3000–3200 calories per day when they really need to be eating 4000 calories to sculpt an appreciable amount of muscle. Not Taking Advantage of the Post-Workout Window If you are struggling to put on muscle and eat enough calories then you need to pay more attention to the post-workout window. Plan out your meals. but not everyone knows how to get there. and then average the three days to get a good estimate of how much you are eating.

The proper times to stimulate insulin are upon waking and during the workout period. Fitness magazine advertisements are notorious for showing people that have simultaneously gained at least 10 pounds of lean mass and lost 10 pounds of body fat. If you want to pack on serious muscle then you are going to need to give up your pursuits for serious fat loss (for the time being). not the rule (and the pictures are most likely doctored up as well). and pastas. One decides to set up two separate training cycles. and not lay down slabs of fat. (Yes. and don’t forget about yams and potatoes. It is important to note that when I’m talking about starchy carbohydrates this is not free license to eat white breads. This tip is probably one of the most important as our culture’s obsession with “getting ripped” has put countless people in a state of constant dieting. whole grain breads. barley. hands down. Those carbs should not be staples in your nutritional plan. jam muscles full of amino acids and sugars. Instead you should focus on consuming whole grain starchy carbohydrates such as oats. If you are on the chubby side then put the fat Insight from the Experts: A Robertson Training Systems Special Report 14 . if you normally take in 50 grams of carbs and 25 grams of protein before/during/after your workout. double that to 100 grams of carbs and 50 grams of protein. This quick adjustment will add 600 calories to your daily intake almost effortlessly. refined grains. one for fat loss followed by one for hypertrophy. and sugary cereals. Being carb-a-phobic and muscular cannot be synonymous for most people. Trying to Burn Fat and Build Muscle at the Same Time Here’s a simple scenario. Starchy carbohydrates are much more energy dense than fruits and vegetables. The key is to strategically manipulate insulin during the day such that its actions are used to boost protein synthesis. These people will then turn around and act completely terrified of carbohydrates. Then 30–45 minutes later have another shake containing 50 grams of carbs and 25 grams of protein. Eat starchy carbs in the morning. A huge limiting factor (consistency aside) for people trying to build muscle is calories (see number 1). The other twin decides to try to accomplish both goals at the same time. This is just as stupid! If you want to build muscle you need carbohydrates. These examples are the exception. stimulate insulin. Who will reach their goal faster? The twin who separated his training into two distinct training cycles. specifically starchy carbohydrates. 4. Insulin is the most anabolic hormone there is. Starchy whole grain carbohydrates make this possible. Two identical twins want to drop 10 pounds of fat and replace it with 10 pounds of muscle. To build muscle you need to eat enough calories and you need to stimulate insulin. 3. Being Afraid of Carbohydrates It is interesting how many people look back on the fat-phobia of the 80’s and early 90’s and think how stupid it was.) Carbohydrates. thus you can get a lot more calories from starchy carbohydrates per pound than you can with fruits and vegetables.ability. The problem is muscle growth and fat loss are two physiological polar opposites. Insulin is the gatekeeper of protein synthesis. For example. you can build muscle on a low carb plan but that’s a story for a different special report.

Mike also graduated Magna Cum Laude with high honors from Hobart & William Smith Colleges where he received a bachelor of science in Chemistry (Conc. For more about results driven ways to optimize your body though nutrition check out Mike’s Your Naked Nutrition Guide. Biochemistry). as noted in tip number 3. About the Author Mike Roussell is currently a nutrition doctoral student at Pennsylvania State University. Having good insulin sensitivity is important because.loss phase first. as becoming leaner will improve your insulin sensitivity. you are going to need to harness the power of insulin through carbohydrate consumption for maximal muscle growth. Insight from the Experts: A Robertson Training Systems Special Report 15 .

constitute you looking like a nimrod. 1. To me. Everywhere from a corporate gym in a small town in central NY to a rather high(er) end commercial gym in Boston (and everything in between). Let’s be honest. or anything of the like again in my life. Dyna-Disc. No matter where I have worked or where I have trained. it’s a nimrod! Insight from the Experts: A Robertson Training Systems Special Report 16 . functional training entails anything that improves a REAL LIFE quality or function. What’s next? Doing squats on a stability ball? Oh wait… Look Mom. Standing with one leg on a BOSU ball while doing overhead presses does not constitute “functional” in my opinion. The phrase “functional training” has gotten a bit skewed as of late and I think that people have forgotten what the true definition is in the first place. Being Too “Functional” If I never see a BOSU ball. foam pad. it’s an understatement. and I have worked in a wide variety of settings. I would die a happy man. I tend to see the same mistakes day in and day out that rob people of results. I have been a personal trainer for five years now. I really feel that these foo-foo pieces of equipment have no place in a healthy individual’s training program. Not only is it true.CREATE A DOMINO EFFECT OF AWESOMENESS BY TONY GENTILCORE To say that I see a lot of dumb or asinine things that people do to sabotage their progress in the gym is like asking me whether or not Brittney Spears is up for the “Worst Mother of the Year” award. Unless you’re training to be part of the circus. It does however.

Guess what? Performing endless hours of low intensity. It’s not scientific for me to say that. crunches. 2. your time can be better spent sticking to the basics if you want to lose fat or get stronger in the gym—squats. Not Training the Posterior Chain Enough People tend to train only what they can see.Trust me. it will be good for you. when people (men or women) say they want to lose weight. but I have seen it happen time and time again without fail. Rarely will you ever find someone performing deadlifts or box squats. and women will be doing tons of crunches and triceps kickbacks. and biking. chin-ups. but they will also be much more applicable to everyday life events such as squatting down to pick up your kid or picking up a bag of groceries. 3. arm curls. Start lifting weights. rows. For the women: you want a butt so tight that every man in the room will turn his head and salivate? Quit using those silly leg curls and hip ab/adducter machines. Perpetuating the Obvious (Computer Guy) Mike Boyle has stated on numerous occasions that the LAST thing “computer guy” needs to do in the gym is more benching. steer clear of these devices. lat pulldowns. Unless you’re trying to get weaker or possibly increase your chances of hurting yourself. etc. Not only will these burn a TON more calories (you will be able to use more weight compared to an unstable surface) and get you stronger and more athletic (you will be able to develop a TON more force compared to an unstable surface). various lunges. deadlifts. 4. Regardless. steady-state cardio has been proven time and time again to be inferior for fat loss compared to consistent resistance training and high intensity interval training—both in the scientific research and in the real world. and National “Waste My Time Doing 60 Minutes of Cardio” Day for women. Insight from the Experts: A Robertson Training Systems Special Report 17 . benching. what they REALLY mean is that they want to lose fat. Walk into any gym and you will inevitably see guys pounding away on the bench press and performing copious amounts of arm curls. and start box squatting. Pull-throughs? What are those? Glute-ham raises? Never heard of ’em! For the men: you want to add 15 lbs of solid muscle onto your frame in the next 8–10 weeks? Add in a healthy dose of rack pulls/deadlifts and I can almost guarantee it will happen. I guarantee you’ll have an ass Jennifer Lopez would be envious of in a matter of weeks. Too Much Emphasis on Steady-State Cardio Mondays tend to be National Bench Press Day for men.

do some intervals on the elliptical machine. Focusing on body part splits (arm day. Do EXACTLY the opposite of what you would normally do. do planks and/or rotary training. and rounded shoulders. End Rant I could probably continue with some common mistakes that I see a lot of trainees make. how ‘bout you finish up that TPS report? 5.com. which will burn more fat.com) as well as other various websites. when you can spend the exact same amount of time training your ENTIRE body? In doing so. which will burn more calories. strength training.All of the above movements just reinforce a flexed spine. he specializes in fat loss. Instead of arm curls. internally rotated humerus. you will involve more muscle groups.) is just not a very efficient way to approach your goals.GentilcoreTraining. What computer guy needs to do is have 2–3 OPPOSITE days. So your goal in the gym should be to get the most “bang for your training buck” that you can. perform some scapular stability and/or prone trap raises. Computer guy About the Author Tony Gentilcore is a Certified Strength and Conditioning Specialist (CSCS) and Certified Personal Trainer (CPT) through the NSCA and resides in the greater Boston area. For further information. leg day.T-Nation. Nonetheless. and effective program design. It’s like a domino effect of awesomeness.” It doesn’t make much sense to me to focus on movements that only perpetuate computer guy’s problems. these movements are the same exercises that he continues to perform on a daily basis. which will make girls want to hang out with you. visit www. do rows. Instead of hopping on the stationary bike. A regular contributing author to Testosterone magazine (www. Body Part Splits Are for Wussies Most people are limited with their time. do some single-leg work. Instead of playing Dungeons and Dragons online while at work. otherwise known as the “computer guy look. but I hope I was able to shed some light on some of the more common ones I see on a day-to-day basis. Instead of lat pulldowns. etc. Why spend 45–60 minutes training your arms. Insight from the Experts: A Robertson Training Systems Special Report 18 . Instead of crunches. chest day. Instead of benching. nutrition. corrective training.

. Do Not Subscribe to Only One Method. way too much. kettlebells work. conditioning. or Anything Which Is the One End-All Be-All Yes.BY ZACH EVEN-ESH BASIC-ESH 1. etc. 4. and rehab movements into the workout. They do it just for the sake of complication. 3. injuries. barbells. prehab. Foam Roller / Soft Tissue Work After every workout our athletes roll out on a medicine ball or foam roller. This has helped with mobility and has dramatically reduced injuries. Make sure you incorporate mobility. FIX It! If a particular program or method doesn't work. dumbbells. bodyweight works—they all work great. speed. Without them. What's wrong with bodyweight movements and building up to weighted bodyweight movements and some basics with free weights and sled work? 2. In the end. then FIX it! I don't like seeing coaches utilizing methods which are too advanced for the athlete or do not match his/her body type! Repetitive use of something which already does not work is not going to eventually produce results. Insight from the Experts: A Robertson Training Systems Special Report 19 . prehab/rehab are the basics and they work GREAT when performed correctly and one listens to their body. Our athletes also incorporate mobility into the warm-up where as before we only performed calisthenics and bands. Overcomplicating People complicate strength. or does not match the needs of the athlete. If It's Broke. bodyweight. causes problems. sandbags work. but often times when you only utilize one method you shortchange your ability to get results and speed up the process of overuse injuries. power. One Tool. you'll be on the fast track to injuries.

Insight from the Experts: A Robertson Training Systems Special Report 20 . Don't allow new to be associated with better if it really isn't so! I'll take rope climbing any day over lat pulldowns or band rows! Make sure you're not just following the new or the complicated because it's the popular way. If It's Old.com. Today. some of the old exercises that were popular decades ago are more productive than many of the popular movements of today. It Might Even Be Better Than the New! That's right. and medicine balls were very popular.ZachEven-Esh. Back in the day.UndergroundStrengthCoach. For more information visit his websites at www. rope climbing. too many movements are for sitting down or lying down. gymnastics movements.com and www. ground based movements. About the Author Zach Even-Esh is a performance coach for athletes located in New Jersey.5.

Second. This is a simple law of thermodynamics. What the heck is the leg extension going to do for you that the squat didn’t? Save the “more” mentality for the nutritional end of things. They Say: “I eat like a horse and can’t gain weight.m. In case you didn’t know. In this case. It is a very simple process but it is hard work! Are you dedicated enough to do things such as taking a thermos to school with a blender bomb in it (even if your friends make fun of you)? Simply put. They Think: “I don’t need to train my lower body. Many times. squats and deadlifts). hips. Get up early enough to eat breakfast and stop making excuses. Insight from the Experts: A Robertson Training Systems Special Report 21 . I already run for my legs. If you ate enough you would be gaining weight.”) Realize that you grow while you are recovering from training.” How many times have we heard this and where should I start with this? First. you’ll do it.g. and Sun. With this fact in mind. more food is better (see number 3). and legs. at around 11 a.” This is B. Most of the time when I hear this excuse. (“Gotta hit the muscle from all angles. They often think they must use multiple exercises for each body part. squats and deadlifts also have an effect on the upper body. 3.S. the athlete in question usually eats breakfast maybe 2–3 days/week (usually on Sat. not during the actual training itself.” Many athletes think they need to train on the old 5–6 times per week body part split routine with extremely high volume to get bigger.. focusing solely on your chest and biceps is not the way to go if you plan on getting much bigger and stronger. They Think: “More is better.FIVE DUMB MISTAKES THAT ATHLETES MAKE WHEN TRYING TO GAIN SIZE AND STRENGTH BY CRAIG RASMUSSEN 1. There is also no need for exercises that are redundant. 2. the predominant amount of work is being done in the oxidative system and by the type I muscle fibers. man. obviously. You’ll want to focus on the type II muscle fibers if you want to get bigger as they have a far greater potential for increasing in size—thus the need for appropriate weight training (e. approximately 70% of your muscle mass is in your back. Realize that wanting to be big and strong is different than doing what it takes to be big and strong. if you want it bad enough. You need to be training three times per week or up to a maximum of four times per week using a full-body routine or an upper/lower body split routine. the athlete’s idea of “running” is usually long slow distance jogging and it occurs in a completely different energy system than weight training. when they wake up) and frequently misses meals during the week.

4. Also. Assuming That They Need to Be Pyramiding Their Reps/Weights in Their Training Routines Where in the heck does this come from? I believe that it came from the evil influence of some muscle magazines from many years ago and now has just been passed on down through the years from one trainee to the next simply from tradition. their technique goes down the crapper and we often get to see how good their “spotter” is at giving forced/assisted reps. this is also an injury waiting to happen.”) Set 2: Add weight and do 8 reps with same technique as above Set 3: Add more weight and do 6 reps Set 4: Add more weight and do 4 reps Set 5: Add more weight and do 2 reps Set 6: Reduce the weight and do a “burn-out” set of around 10–12 reps There are a couple of big problems with this approach. Obviously. Using More Weight Than They Are Capable of Handling This one is probably the number one dumbest thing that I have seen. A “reverse” pyramid is also an option in which any high rep sets are doing last instead of first in a progression. “It’s all you. On the plus side of this coin. “I did spot you. the athletes want to work hard and I appreciate this. 5.” How in the world did spotting become synonymous with forced/assisted reps? What your training partner or “spotter” can help you with is completely unquantifiable Insight from the Experts: A Robertson Training Systems Special Report 22 . The next reply is. Working higher reps first in a scheme like this leads to a large buildup of fatigue and “waste product” in the muscle and thus detracts from the maximum weight potential of the heaviest sets. I can’t tell you how many times I have had a kid tell me that they bench press “x” amount of weight for “x” amount of reps and I load it up (I usually put on quite a bit less) and they don’t even come remotely close to doing what they said they could do.” I then reply. of course) in which the trainee does something like the following: Set 1: 10 rep set to failure (Have your buddy help you with forced reps to make all 10. On the minus side. do you really believe that you can truly work a set to failure (or near failure) at ten reps and then increase the weight and get eight reps and so on? A much better plan is to ramp up to your top weight sets with true warm-up sets with low reps and do sets across (same poundage on each set) or to reduce the load a bit on each set that follows your top poundage set. While doing this he must say. “I usually have a spot. This is typically some type of set/rep scheme (done primarily on the bench press.

California. About the Author Craig Rasmussen. He is a competitive powerlifter and has worked with a wide variety of clientele and athletes. I’ll speak this for all the coaches out there—we don’t care how much your training partner can help you lift. By the way. He can be contacted at craigrasm@yahoo. Insight from the Experts: A Robertson Training Systems Special Report 23 . the rep doesn’t count if you got help. we want to know what you can lift by yourself with proper technique. CSCS.com. is a performance coach at Results Fitness in Newhall.and it is just plain ridiculous.

Work alone is not enough to produce the best results. To encourage adaptation to training it is important to plan recovery activities that reduce residual fatigue. Fatigue is multifactorial and there are a number of different recovery strategies that you should use depending on the type of fatigue you are suffering from. 2. You can’t sit still. crappy training programmes. You wouldn’t do the same type of training year round. 3. and you don’t take time to rest (active and passive). but it’s easy to get caught up looking for the next big thing. The human body is no different. Insight from the Experts: A Robertson Training Systems Special Report 24 . so why do people invest in one recovery strategy. They concentrate so hard on the 2% that they forget about the other 98%. World Champion Cyclist Not having a recovery strategy is the biggest mistake you can make. Supertraining). Concentrating on the Percentage Points Change allows the field to stay interesting for us. Athletes need time to adapt to training. Get the fundamentals of recovery sorted before you go for the fancy stuff. Increasing your rate of recovery increases your ability to train. Everyone focuses on getting the “edge. You feel you should be out there working —Graham Obree. Eastern block experts recommend that the same recovery strategy should not be applied more than once or twice a week in the same form (Mel Siff.” looking for the one thing that will make the difference. and laptops and they all run off batteries. If we don’t charge the batteries they won’t work.FIVE THINGS PEOPLE GET WRONG WHEN IT COMES TO RECOVERY AND REGENERATION BY NICK GRANTHAM 1. Not Having a Recovery and Regeneration Strategy The hardest thing for an athlete to do is not to train. We all have mobile phones. iPods. Use the recovery pyramid (details can be found in Recovery and Regeneration: The Essential Guide to Training Without Falling Apart). we need to take time out to recharge the batteries. the better the chance of improving. Walking round in compression garments all day is not going to help recovery if you have crappy nutrition. Doing the Same Thing Over and Over Again and Expecting to Get a Different Result Prolonged use of any given means of restoration (recovery) will decrease the recuperative effect. The sooner you recover from fatigue and the fresher you are when you complete a training session.

European and Commonwealth Games medallists and professionals in a multitude of sports including netball. sending out red flags that highlight when you need to pull back from training. Insight from the Experts: A Robertson Training Systems Special Report 25 . which leaves 165. 5. and nutrition. Nick has helped numerous athletes achieve their goals through his unique understanding of sport science and athletic preparation. World. energy levels.5 hours per week of focused recovery. 30 minutes to some form of recovery. motivation. health. Nick began his coaching career at the Lilleshall Sports Injury and Human Performance Centre where he worked for the British Gymnastics Team. Nick has an honours degree in Sport Science and a master’s degree in Exercise and Nutrition Science from the University of Liverpool. boxing and ultra-endurance running. athlete centred strength and conditioning programmes. sleep quantity and quality.5–166. training quality. A good training diary can act as an early warning system. Most people will then only think about recovery immediately after the training session and will devote. rally driving. Not Keeping a Training Diary One of the simplest things you can do to improve your recovery from training is to keep a training diary. That’s just 1. hockey.5–2. About the Author Nick Grantham is committed to helping athletes optimise their potential through the provision of individualised.5 hours when you are not thinking about recovery.4. Nick has trained many of the countries elite athletes including Olympic and Paralympic finalists. Thinking That It’s What You Do Immediately After Training That Is Important You need to think about recovery and regeneration as a 24-hour thing. you just need to keep one. As well as being accredited as a Sport and Exercise Physiologist (Support) with the British Association of Sport and Exercise Sciences. Since then he has continued to work as a strength and conditioning coach. skiing. cricket. You do the math! You need to become a 24hour athlete and make sure you are taking care of all the recovery guidelines highlighted in Recovery and Regeneration: The Essential Guide to Training Without Falling Apart. rugby league. Keep track of the quality of your resting heart rate. successfully implementing his innovative training strategies. say. Training diaries don’t need to be complicated. Nick is recognised by the British Weight Lifters Association and is a founding member of the UK Strength and Conditioning Association. Specialising in the area of fitness training and athletic preparation. professional football. he is a certified Strength and Conditioning Coach with the National Strength and Conditioning Association. You will train for say 1– 2 hours per session. maybe 3–5 times a week.

www. the British Olympic Association. including the Australian Institute of Sport.co. the National Sports Medicine Institute.uk www. Nick has presented seminars and practical demonstrations on strength and conditioning for the Football Association.RecoveryRegeneration.Nick continues to develop his knowledge of advanced training concepts and strength and conditioning systems and has had the unique opportunity to observe the world’s best practices at some of the leading training establishments in the world. US Olympic Training Centre. A sought after expert. Nick has articles published in leading sports publications including a monthly column in Sports Injury Bulletin. Nick has become recognised as a specialist in athletic preparation and has helped athletes of all levels achieve their personal goals and ambitions.com Insight from the Experts: A Robertson Training Systems Special Report 26 . and Cirque du Soleil.WinningEdgeFitness. and the UK Strength and Conditioning Association.

Start by checking the classified section in the local paper. Unless you’re opening a training studio or have plans to train 12+ hours a day. it might just make more sense to work out at home – or at least have that option when you want it. They might have the same equipment—or something even better—without the outrageous shipping costs. Commercial equipment is expected to get extreme use in a Insight from the Experts: A Robertson Training Systems Special Report 27 . Paying Full Price Ok. a 45 lb cast iron plate is still 45 pounds regardless if you buy it new or used. Paying Extra to Get a Commercial Warranty This is a huge mistake. NY. so maybe there’s nothing inherently wrong with paying full retail price if that’s what you really want to do.org. it’s easy to get top name fitness equipment at a discount. But for all practical purposes. the time you spend sitting in traffic (not to mention gas prices).com. And even if you live in Timbuktu. 1. bands and other high-wear items new. print it out. It makes perfect sense to buy stability balls. 2. Whether you’re starting from scratch or just want to expand your current set-up.FIVE COSTLY MISTAKES WHEN CREATING A HOME GYM (AND HOW TO AVOID THEM!) BY JOE STANKOWSKI When you consider the costs of a gym membership.craigslist. here are the five biggest mistakes I see people make when creating their home gyms. But unless you’re ordering a truck load of gear or live in Elmira. The easiest way to save is by knowing when (and where) to buy used. and take it to your local home fitness retailer. consumer grade equipment is generally more than adequate for the home gym and it even comes with a better warranty. 3. more time wasted in the gym waiting for any equipment you want to use to become available. chances are you can also find some great deals by checking www.NewYorkBarbells. But if you’re interested in saving a few bucks where you can. Here’s a little secret to save you some major moolah: Find what you want from New York Barbells (or any other website for that matter). Paying High Shipping Costs One of my favorite websites to search for new equipment is www. shipping on the bulkier/weightier pieces can add hundreds of dollars to your order.

5. I recently picked up an Olympic weight tree. Discover how you can create the ultimate home gym on any budget in my FREE Home Gym Guide available at www. before you buy anything for your home gym. Neglecting to Plan Ahead Fitness is all about progression. Plus.HomeExerciseResources.com (blog) Insight from the Experts: A Robertson Training Systems Special Report 28 . consider if it’s going to be appropriate for your long term goals and versatile enough to justify the investment. 4. A house full of treadmills. when investing in a set of adjustable dumbbells.com www. Joe is a training adviser and regular contributor to Men’s Fitness magazine. About the Author Joe Stankowski. Should you get a stability ball or an adjustable bench? Both are useful but they each have limitations. coauthor of The Power of Champions and an IDEA Master Trainer. but the warranties are typically much shorter in duration and may come with additional limitations. Unless you have money to throw away and unlimited space. too.gym. www. NASM. cross-trainers.com. As a general rule of thumb.MorningCupOfJoe. don’t be surprised when you aren’t making progress.com www. it’s kind of tough to throw a treadmill in your suitcase when you travel. If you think that a pair of pink foam covered 3 lb dumbbells is all you’ll ever need. so not only will you pay more for the equipment. I recommend that women get a set that goes to at least 20 lb—men should double that for a minimum.HomeExerciseResources. ACE-CPT. a spinning bike and TWO adjustable benches absolutely free—and deals like this are surprisingly easy to find. Wasting Money on Multiple Pieces of Cardio Equipment How many feet do you need to depress the accelerator pedal in your car? “Cardio” is essentially just a way to step on the gas and rev your engine (read: heart). and bikes isn’t going to be any more effective at doing this than a $5 jump rope. is a nationally known fitness coach recognized for his ability to help even the most experienced trainees break through plateaus and take their fitness to new levels.JoeStankowski.

Copying One Particular Training Methodology Athletes who do not have access to a strength and conditioning coach are often left to figure things out on their own. strength work.com. Fearing that they may lose strength if they do not push themselves in every workout. but for an athlete this program design is going to fall short on getting the desired results. power work. lateral speed work. I understand that it is sometimes difficult to tell whether or not you are performing a lift with correct form. and so it is important to either find someone else with knowledge of the lifts or video tape yourself so that you can assess the lifts at a later time. Too Much Volume By the time you factor in mobility work. Not Understanding the Basics Athletes often lack attention to details and will allow themselves to perform exercises incorrectly. but it is important that they understand what is applicable and what should be ignored. Flex and Muscular Development for their training programs. agility work.com or EliteFts. It is important to factor rest into your program design so that your body achieves maximum recovery. It is important that an athlete spend time learning the fundamental basics and techniques of executing the lifts before they begin to load up the weight. 2. 3. and conditioning you end up with a Insight from the Experts: A Robertson Training Systems Special Report 29 . Personally I recommend at least 72 hours between workouts of the same body part.TOP FIVE MISTAKES THAT KEEP ATHLETES FROM ACHIEVING OPTIMAL RESULTS BY AJ ROBERTS 1. They turn to magazines such as Men’s Health. plyometric work. athletes may become frustrated as their numbers become stagnant or. Overtraining In order to achieve optimal results athletes need to understand their own body. I am not saying that athletes cannot learn from the bodybuilding world. A great resource for athletes would be a site such as SportSpecific. 4. dynamic work. they go backwards. worse yet. This would be ideal for someone who intends to be a bodybuilder. linear speed work. as I have found that this yields the best results. or from any of the other styles of training out there.

AJ has been in the strength and conditioning field at the division one level since 2002. In 2005.com. Often athletes get carried away and try to include it all in one workout. 705 lb deadlift. But it is important that when you sit down to write a program you ask yourself what you want to achieve and what you have to do to get there. He also coached the Irongladiators. If you don't have that end goal. then you are not going to know where to start or what you need to do each week.huge list of possible exercises. Insight from the Experts: A Robertson Training Systems Special Report 30 . and a 2300 lb total in the 308 weight class. His success under the bar is evident with personal best lifts of a 950 lb squat. Finally. you can begin working backwards and design a program that will help you achieve those outcomes. please visit www. For more information. 5.com Team to the 2006 National Team Title. No Long-Term Plan Sometimes it is difficult for an athlete to envision where they want to be at the end of their season. helping athletes achieve their sports performance goals at various levels. Do you need to improve your flexibility? Do you need to improve your speed? Do you need to get stronger in the weight room? Once you have figured out what it is you need to achieve in order to reach your goal. Roberts was the strength and conditioning coach for the cross-country team at Moscow High. AJ is an accomplished athlete and coach in the sport of powerlifting and holds several state.EliteSportsTraining. Roberts is listed in Powerlifting USA’s Top 100 lifts in two weight classes. 700 lb bench press. and world records. About the Author AJ Roberts is the owner of Elite Sports Training and has made a name for himself as one of the industry's premier performance enhancement coaches. I have yet to work with an athlete who didn't respond to a workout that focused more on quality than quantity. national. assisting with the general supervision and coaching of strength and conditioning programs for all varsity sports at the University of Idaho. The biggest mistake you can make is not having your goal written down and just trying to do things week by week.

If you are trying to put on some lean mass. nachos. Friday. Isn’t that a great list of muscle food? No matter how much you lift. I don’t care how much NO-Xplode you and your lifting buddies are taking (sarcasm).) Beer is nothing but empty calories and carbohydrates. Trust me. I bet that more than 50% of your time in the gym will focus on screwing around and not focusing on your workout. Women. Chinese food. cheese-its. Ten cans of beer (Budweiser) will cost you 1400 calories and 106 grams of carbohydrates. The other major drawback is that you are doing the “Your friends get ripped in 30 days workout. heading to the gym with your girl or gym friends to work out? Well. alcohol is not your friend.THE COLLEGE CROWD MISTAKES BY KEVIN LARRABEE 1. The main concept to focus on here is moderation. Have some music pumping in your ears. Lifting with Your Buddies Isn’t this a good thing. I am willing to accept that. you will not get the results you want without fixing your diet. Lots and Lots of Beer This is college and people are going to drink. pizza.” This is coming from the knowledgeable guy from the group who has a subscription to Flex. multiply this by how many nights you are going out and it starts to add up. (Exercising with a hangover is torture. ten cans of light beer (Bud Light) will cost you 1100 calories and 66 grams of carbohydrates. you get to look forward to more body fat. soda. Lift by yourself. Now. and Saturday nights. no matter how much HIIT you do. doesn’t it? For men this routine will retard their progress immensely. Being on the College Diet Ramen noodles. “But I drink light beer. The combination of these does not equal results. when you think about it. they most likely will take the day after off. Both men and women who drink at college tend to go out Thursday. Not too much better if you ask me. and get in and out of the gym in an hour. well. Good stuff huh? 2. That is not a winning combination for any man’s goals. Insight from the Experts: A Robertson Training Systems Special Report 31 . 3. Drinking Beer. Find or create a program that focuses on your goals and takes your weaknesses into account. beer. The intake of alcohol will cause a decrease in testosterone and an increase in estrogen. I have even gone out a few times this semester with a 12-pack of cheap light beer to have a good time. And for those who work out.” OK.

fish oil. John Berardi’s Lean Eating habits and you will be good to go. 4. You will be able to sleep in peace even with a roommate in the room (at least a considerate roommate). That is a great way to blow $50 for some hyped up creatine. a carbohydrate source (Gatorade powder). NO2). Not Sleeping Many college students suck at managing their time.m.. About the Author Kevin Larrabee is the creator and co-host of The FitCast. And don’t buy anything at GNC. You cannot “catch up” on sleep. creatine. It doesn’t work that way. 4+12.com focusing on this topic.I wrote an article for EliteFTS. If you have class at 8:00 a. Go online to get the same products for 50% less. I know too many people that have an allnighter at least once a month. You just need to stick to the basics: whey. Spending All of Your Money at GNC I would bet good money that 50% of all men in college who lift have at least tried an NitricOxide product (NO-Xplode. Even more importantly. Insight from the Experts: A Robertson Training Systems Special Report 32 . carry the 3…square route…= uh…) equals an average of eight hours of sleep per night. One night like this can affect you for up to three days. lean meats not covered with some “secret” sauce. Kevin is majoring in Health Promotion and Fitness at Keene State College in hopes of becoming an elite fitness trainer and also a writer. All you have to do is stick with the obvious—salads. get to bed at 11:00 p. One of the easiest things you can do to accelerate your results is to get more sleep. you need consistent sleep. Just follow Dr.m. 5. and a set of good ear plugs.com. Head to WalMart and get a fan. This doesn’t mean that if you get four hours of sleep on Monday and twelve on Tuesday (OK. a fitness and nutrition podcast. whole grain foods. an eye mask. More information can be found at www. even at your dining commons. and a multivitamin. Basically you can eat great at college. lets do the math.TheFitCast. whole fruit (not from a can).

The most consistent pattern that decreases 40-yard dash attempts is the lack of proper glute function. If we are forced to move more from the hamstrings rather than the glutes. All of these movements train both the glutes and hamstrings in the way that they perform during a sprint. Here’s what to do about it. If you are serious about increasing your 40. you need to pick up both Magnificent Mobility and Inside-Out. 2. You Aren’t Strong Enough There is no sugar coating it here. No other test is so anticipated and its performance so heavily critical to an athlete’s stock than this test of explosive speed. then you should be performing movements like double. Many coaches in the performance world are seemingly obsessed with various devices that supposedly improve running speed. we won’t get as clean of a transition from hip extension to hip flexion. Focus on using rep ranges of 1–8 and just moving weight. All of these cute devices just don’t cut it. because running fast is all about who can put the most force into the ground. even though it is our limiting factor to how well we can move and perform. Insight from the Experts: A Robertson Training Systems Special Report 33 . It just doesn’t make sense. If you are serious about dropping time off of your 40. the one test that stands head and shoulders above all others is the 40-yard dash. yet it can mean a world of performance. step-ups and glute-ham raises. The be all end all. Our glutes serve to extend our hip—if they aren’t firing properly we’ll move too much from our low back and hamstrings. Now think how it limits our 40 times.and single-leg deadlifts. Mobility and flexibility training is still the red-headed stepchild of performance training. it literally takes five to ten minutes of our training time. what happens when it occurs every step of the way? You guessed it. you have no chance of running a good 40-yard dash. 1. a longer 40 time.FIX YOUR FORTY BY JIMMY SMITH There are few tests in sports that make or break athletes. While this might not be a big deal. You Don’t Have Proper Mobility and Flexibility Athletes will typically train themselves into the ground to improve their 40-yard dash time. If you are flat or weak. Along with their coaches they will consistently analyze their sprinting technique and training logs while all along their issue is their mobility and flexibility. because both of these mobility DVDs will correct some postural flaws and get you moving faster. Athletes take every step possible to decrease their 40 but the majority are still left unsatisfied.

is a body enhancement coach who has helped individuals and athletes of all levels from high school to the top collegiate and national ranks in reaching their elite performance and body enhancement goals. This is known as the Valsalva maneuver. then you will exhale slightly again at the 25-yard mark and release all of your air at the 35-yard mark. Your arms should be swinging back like you were attempting to throw them off. Visit Jimmy’s website www. You should suck all your air in right before you jump off the line. he specializes in performance and body enhancement as well as biomechanics as it relates to injury rehabilitation and human movement. In addition. You should imagine yourself starting out as you would do for a belly flop and your body should be at a 45-degree angle. Insight from the Experts: A Robertson Training Systems Special Report 34 . allowing you to push back down into the ground. Once you reach the 10-yard marker you are going to exhale slightly.com to sign up for his FREE newsletter that contains a FREE report with exclusive fat loss information. but it still needs to be addressed. The first few steps are the most critical and determine your path for the rest of the 40-yard run. Your First Ten Yards Is Lacking This is more of a technique issue. as it will result in greater lower body strength. CSCS. Your knee should be over your toes. You should attempt to take as big of a first step as possible so that your foot is about 1– 1½ feet away from the starting line. Although Jimmy is well versed in several bodies of knowledge.JimmySmithTraining. About the Author Jimmy Smith.3. 4. Your Breathing Is Off Another under-looked component of the 40-yard dash is the breathing of the athlete. Jimmy is currently advancing his education as a master’s degree student in Human Movement and writes for various online magazines. Use the 35-yard mark release as a way to “push” yourself over the line. You want to envision “throwing” your body forward. Keep your center of gravity moving forward and you will be on your way.

Worse Yet. No preparation work around the joint or not enough involvement of all of the stabilizers. and the joint fails. Muscle activation or reactivation should be part of everyone’s training program. they continue to train through the injury. Although the answer to this seems obvious. Not Activating or Reactivating Muscles That Have Been Shut Off or. 3. 4. Never Turned On in the First Place Many people have muscles in a muscle group that just don’t work. I would venture to say that most people out there have this problem. For example. Although they recognize they are hurt. The real answer is to write the rehab aspect of that injury into your current program. 2. causing overstress. many people continue to push through instead of working on the injured part. this can cause major problems and imbalances. This leads to injury. Although they may have the muscular “strength” to force the weight in one direction. Sometimes the best way to prevent injuries is to have an overhaul of the whole body before getting into a serious program. heavy overhead pressing or heavy benching could cause the shoulder joint to be overly stressed before it is ready. Overloading a Joint Before It Is Ready to Be Overloaded Many people add too much weight way too soon. Insight from the Experts: A Robertson Training Systems Special Report 35 . Training THROUGH an Injury Rather Than Training an Injury Most people suffer injuries at some point.FIVE REASONS YOU’RE JACKED UP BY KEITH SCOTT 1. This causes more damage at the injury site and many times to other areas as well. Over time. especially around the hip and shoulder complexes. Many times these injuries happen slowly over time—a cumulative effect. Too Many Weak Links in the Kinetic Chain Lack of mobility or strength in one joint or direction can cause major compensation from other joints. their joints are not ready to handle the loads.

Unbalanced Programming Unbalanced programming is one of the biggest problems I have witnessed and continue to see. Most injured athletes and clients that have walked into my office are doing an unbalanced plan and are shocked when I rip up their programs and tell them they have been doing it all wrong. Keith currently resides in Southern New Jersey. and post injury rehabilitation are some of the many areas on which Keith likes to focus.org) and also a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (www. While he has mainly focused on athletes most of his career. and strength and conditioning. and be an excellent source of knowledge for anyone looking to improve their overall fitness.org). high school. Keith also holds a bachelor's degree in Athletic Training from the East Stroudsburg University. post surgical / injury rehabilitation.KeithScottTraining. and college levels. health.nasm. no scapular work. Keith received his master's degree in Exercise and Sports Science with a concentration in Sports Medicine from the University of Arizona. With over 17 years working directly with athletes in the trenches. Keith thrives in working with non-athletes as well. Corrective therapy. Keith focused on injury recognition and prevention. He has recently received his certification as a Performance Enhancement Specialist (PES) through the National Academy of Sports Medicine (www. Insight from the Experts: A Robertson Training Systems Special Report 36 . he had the pleasure and opportunity to work with hundreds of athletes each year at the youth. etc.org). help them maintain or regain their optimal physical health. body composition. and nutritional goals. weight management. About the Author Keith is a Certified Athletic Trainer (ATC) through the National Athletic Trainer's Association (www. He worked extensively with athletes of all levels and many different sports.nata. Keith's goals are to continue to assist athletes of all levels reach their athletic potential.nsca-lift. People train one way only—too much “push.” no hip work.” not enough “pull. Having an unbalanced program while training is a recipe for disaster.5. you can find him online at www.com. During his 13 years in Tucson.

form. keeping you safer and more functional. These movements will prepare your joints for activity as well as acting as a general warm-up for the muscles and joints. Warm-up or Be Warned Most people give more thought to what they’re going to wear to the gym than what their warm-up will consist of. which all add up to reduced performance. General warm-ups for the upper body can include muscle activation strategies for the shoulder blades. meaning that no matter how good your routine is in terms of improving muscle balance. you can increase your body awareness. but very specific movement patterns and muscle activation as well. mobility. shoulder and thoracic spine mobility with exercises such as birddogs. Be Aware of Your Deficits Mom was right: you need to stand up straight! Problems with your posture can mean more than a disapproving look from your parents however. a less-often discussed issue centers around the decreased proprioception and kinesthetic awareness at the problematic joints. Normally this will require a significant drop in your weights and enlisting the help of a qualified trainer that can spot and correct issues with your movement and technique. For the lower body use exercises such as leg swings for hip mobility and side steps for knees and hips. A proper warmup should be multi-faceted and address not only general preparation. which is fancy-talk for the body’s sense of positioning and movement. For more information on general warm-ups. or otherwise faulty muscle firing as well as imbalances and additional stresses at joints. they can contribute to delayed. However. posture. you can’t possibly make it right! Insight from the Experts: A Robertson Training Systems Special Report 37 . weakened. you won’t actually be able to reap the benefits of the exercises! In order to combat this. Done properly. 2. and cat-camels. After all. if you don’t realize what you’re doing wrong. a minute of static stretching or swinging a weight plate like a human windmill seems to be standard practice for the muscle heads at most gyms. and where you are moving—not how much you are lifting. Not only does this do absolutely nothing to prepare your system for the activity. Five minutes of some running on the treadmill. but it will likely end up resulting in an injury over time. and overall strength. Without good proprioception. proper muscle activation patterns are virtually impossible. scap push-ups. focus on the quality of your movement—your position.THE ART OF PREHAB BY JONATHAN FASS 1. take a look at Magnificent Mobility and Inside-Out: The Ultimate Upper Body Warm-up.

It may not always be glamorous or exciting. coordinated. balanced. Pain is your body trying to tell you that something is wrong. Think of it this way: you can either take a little time off now in order to allow things to heal. Activities such as agility training as part of your cardio/endurance training. 5. Respect Your Pain Getting bigger and stronger requires a lot of hard work. more agile. even though safety in the gym is of utmost importance. The best part is that by training your weaknesses specifically. face pulls for scapular retractors and depressors. but also faster. and you should immediately discontinue whatever it is that is provoking that pain and seek out a professional who can help determine the extent and seriousness of the injury. Obviously. 4. At best. multi-planar movements for coordination. A feeling of “burning” in the muscle is generally a normal part of most weight training. and heavy weights for increased bone density and connective tissue strength are the best ways to not only look like an athlete but to move and react like one too. which will almost always lead to an injury. but by not only training with the intent to be stronger and bigger. Over time. Be Prepared The fact is. or you can take a lot of time off later dealing with a serious injury that could have been avoided with some prudent and responsible attention to your pain. As my old martial arts instructor would always tell me. over 5 million work-related injuries occur each year alone. According to the National Institute for Occupational Safety and Health. most of us will only spend 1/20th of our total week on a treadmill or under a bar. and strongmen have an exceptional talent to pinpoint weak spots in their muscular system and/or techniques and to train these weaknesses in order to excel.3. Insight from the Experts: A Robertson Training Systems Special Report 38 . and sometimes it isn’t always pleasant. but pains that are sharp or sudden are not. Unfortunately. the average gym-jock tends to approach their workouts with quite the opposite focus. which leaves the overwhelming majority of our injuries occurring outside of the gym. this can cause larger differences in muscle balance and proprioception. single-leg exercises for balance. but accessory lifts such as X-band walks for hip abductors. lifting through a weak point rather than to it. we can’t avoid everything that might happen to us in a given day. you’re only as good as your weakest link. your weights themselves will go through the roof as you become more coordinated and stronger from head to toe. But there’s a major difference between training through discomfort and training through actual pain. and aware of your surroundings. and ignoring it will never benefit you. we can greatly reduce the likelihood that poor reactions and abilities to respond to danger will result in a serious injury. supine bridges for your hip extensors. and it’s as true for weight training as it is for Russian grappling. Olympic weightlifters. or farmer’s walks for grip training will keep your entire system strong and less prone to injuries due to muscle imbalances. Know Your Limits and Eliminate Them Strength athletes such as powerlifters. most of us probably won’t get seriously injured at our local Bally’s. not in it.

For more information about Jonathan. He is currently a doctoral student in the City University of New York's Physical Therapy Program.com. New Jersey. and a USA Weightlifting Level-1 Club Coach (USAW) and works as a team and individual strength coach at Rutgers University in New Brunswick.About the Author Jonathan Fass is a Certified Strength and Conditioning Specialist (NSCA). Insight from the Experts: A Robertson Training Systems Special Report 39 .AcceleratedStrength. including Men's Fitness magazine. a Certified Health/Fitness Instructor (ACSM). You can find his articles in numerous print and online magazines. visit him at www.com and www.JonathanFass.blogspot.

However not every trainer responds in the best interest of the client. and several committed clients. Every trainer knows these obstacles. What’s holding them back? Surprisingly.FIVE REASONS WHY YOUR CLIENT IS STILL FAT BY MIKE YUHANIAK You’re a personal trainer trying to pull down a six-figure income. Solution: Don’t punish your client because his body doesn’t want to cooperate. not one of your clients resembles the ubiquitous transformation “after” picture. but did your client get any closer to fitting into his snug new suit? Insight from the Experts: A Robertson Training Systems Special Report 40 . Trainer gets frustrated and adds in additional crunches. knee. more often than not. I set forth these common client complaints. Replace the exercise appropriately and work around the injury. and psychology). Before you google my address and come tell me where I can stick my advice. providing a training stimulus without making the client feel like an inept patient. Pains. but not limited to. consider for a moment how some trainers with fewer credentials and less under-the-bar experience regularly exceed client expectations. their associated typical but counterproductive trainer responses. You also have one very large problem—after eight weeks of training with you. Be careful not to spend the majority of the session simply stretching or doing corrective exercise. third metatarsal hurts…” Typical response: Client presents an injury that prevents him from performing the scheduled exercise. 1. a solid knowledge base in all the pertinent areas (including. training. and some simple solutions that I’ve found to be effective. Below. the answer is you. It’s actually rather simple: Successful trainers anticipate and overcome the common obstacles that hinder the progress of virtually every client that walks through the door. which usually manifest as complaints straight from the clients’ mouths. Sure it made the injured site feel better. Aches. and Injuries Client complaint: “I can’t do that because my shoulder. nutrition. You have a reputable certification.

satisfies your client’s biggest desire—visual results. as both client and trainer cannot figure out how to proceed. You would be wise to create a basic pamphlet to help offset the years of misinformation crowding your clients’ brains. Utilizing a break-in phase. 2. Providing results while your client still possesses high motivation eliminates your biggest fear—paying the bills—as you will have a client for life. new clients leave with basic materials to boost their fitness IQ. I’ve found that most clients need some form of chart or checklist to ensure that they are fulfilling their obligations. A multifactorial problem such as this necessitates a combination of strategies implemented concurrently. muscle activation) and a structurally balanced set of exercises in your program. Compliance Client complaint: “I ate well yesterday so I decided not to do my cardio…” Typical response: Afraid to offend or possibly lose his client. Next time you want to sit down in your favorite chair put yourself in your client’s shoes for a Insight from the Experts: A Robertson Training Systems Special Report 41 . you must be aware of when a problem goes outside your scope of practice and refer your client to the appropriate health professional. These simple sheets help to cut down on the excuses and document progress toward the establishment of healthy habits. and little tolerance for excuses. 3. Satisfy both needs by including healthy essentials (dynamic warm-up. Education being my weapon of choice. Solution: Undoubtedly compliance foils more training programs than any other single factor.On the other hand. a brief period of stricter nutrition. Solution: Don’t overcomplicate things as clients generally respond best to fewer cues. As every action is a step toward or a step away from one’s goal. trainer offers reassurance that everything is going according to plan and ignores the reality of the situation. the second strategy. soft-tissue work. The first strategy must be to create individual accountability for your client’s actions or lack thereof. These two simple steps will leave you looking like a miracle-worker. Frustration ensues. Difficulty Performing an Exercise Correctly Client complaint: “So wait I have to breathe too?” Typical response: Confronted with a client having difficulty carrying out instructions. must be implemented before the commencement of training as the average client lacks a knowledge base concerning nutrition and exercise. The creation of realistic goals and expectations. perturbed trainer simply repeats instructions.

Not as easy as you thought? You must remember that you didn’t always have the impeccable form you currently possess. but you can speed the process along by including desired movements in your client’s dynamic warm-up. Solution: You are the expert and you need to establish this trainer-client relationship right off the bat. Additionally. Stick to your plan unless presented with a compelling reason to the contrary. Stress and Lack of Focus Client complaint: “I guess I don’t have it today…” Typical response: Trainer overlooks his client’s appeal for leniency and runs his client into the ground. Changing exercises without reason delivers subpar results and overlooks the fact that the body adapts most quickly to the rep range. Solution: Differentiating between genuine fatigue and low motivation levels can prove difficult for even the most seasoned trainers. Grooving motor patterns takes time. Knowing when to ease off the throttle and scale back the plan is as much an art as a science. reflecting the creator’s personal preferences. Avoid the two extreme ends of the spectrum regarding exercise selection—haphazard changes and over reliance upon one methodology. not to mention that having a group of trusted colleagues to bounce ideas off of proves invaluable. I must caution the trainer entrenched in one method that program design functions as a mirror. OR Charge full steam ahead despite client’s protest without offering adequate rationale. Exhibit a willingness to try new things and get out to seminars and workshops. 5. Questions regarding your training methods will be limited provided you deliver your promised results. I’ve had great success giving clients “homework” coupled with the understanding that his next session will be much more exciting if we can move forward. Insight from the Experts: A Robertson Training Systems Special Report 42 . Exposure to new ideas and networking are essential to continued professional development. Boredom Client complaint: “We’re bench pressing again?” Typical response: (It’s a tie!) Throw the baby out with the bathwater by changing the whole plan to avoid offending the client.moment and mentally go through a twelve-point checklist before descending. 4. You must build rapport and understand your client’s psyche in order to make an informed decision. Explain the rudiments of program design and discourage the prevalent “workout du jour” mindset at the outset.

kids. Army Rangers. Using progressive training information and techniques. D. He has achieved outstanding outcomes with a wide variety of clients. Mike has developed a training system that delivers unbeatable results. dedicated to helping athletes and clients reach their performance and physique goals. and groceries. do not make the situation worse. The tips provided are quite effective when utilized consistently. check out his web page at www. and focus for the duration of the session—eliminates all but the gravest concerns. On those rare occasions when your client simply cannot perform due to an unforeseen problem. where he was a four-time letter winner and two-year captain of the wrestling team. and lawyers. To contact Mike or sign up for his free newsletter. models. Experiment and find what works for you.C. including collegiate and high school athletes.MikeYuhaniak. your client satisfaction will go through the roof! About the Author Mike Yuhaniak is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association and currently serves as the Strength and Conditioning Coach for the Johns Hopkins University Wrestling Team. Mike holds a degree in Public Health from Johns Hopkins University. He is dedicated to continually refining his training system and has traveled extensively to learn from and collaborate with the finest minds in the industry. Mike has experience as a technician and trainer in an orthopedic physical therapy clinic. area. Insight from the Experts: A Robertson Training Systems Special Report 43 .com. where he worked closely with therapists and doctors.. He is a highly sought-after fitness coach in the Washington. Be aware of the stress of life and make sure that your clients enjoy themselves. send them home. Summary Solving your clients’ common problems will help them reach their goals more consistently and allow you to exceed their expectations.I’ve found that enforcing a simple rule—forget about work.

coaches.com Bulletproof Knees is your first and last resource when it comes to developing long-term knee health. yet often-overlooked quality necessary for optimal health and performance. but consistently improve your performance as well! MAGNIFICENT MOBILITY By Mike Robertson and Eric Cressey www. this manual and accompanying DVD outline all the steps necessary to help your clients achieve long-term knee health. The contents are easily practiced by the end-user as well.MagnificentMobility. and troubleshooting common exercise techniques. From functional anatomy. CSCS.Inside-Out-Warm-up. Created for the fitness professional. the drills contained in this DVD will improve joint mobility—an important. you're guaranteed to find drills to take your performance to the next level! . Old-school methods of preparation. but WHY you're doing them as well. USAW.com On July 22-23. Indiana. BUILDING THE EFFICIENT ATHLETE DVD SERIES By Mike Robertson and Eric Cressey www.RobertsonTrainingSystems. are things of the past. MS. With sample programming and detailed explanations of all training mediums. INSIDE-OUT: THE ULTIMATE UPPER BODY WARM-UP By Mike Robertson and Bill Hartman www.com Magnificent Mobility marks a revolution in the way athletes prepare for competition. 30 trainers. OTHER PRODUCTS FROM MIKE ROBERTSON BULLETPROOF KNEES By Mike Robertson www.com. these two days are now available as an eight-DVD set. you'll not only know HOW to do things. and rehabilitation. To learn more about Mike.BulletproofKnees. and athletes assembled in New York City for two days of professional and athletic development unlike any they’d ever seen before. such as light cardio and static stretching.ABOUT MIKE ROBERTSON Mike Robertson. A widely published writer and invited speaker. to static and dynamic assessments. and activating the appropriate musculature. By improving biomechanical alignment. visit his website at www. Mike is an accomplished athlete and coach in the sport of powerlifting. training. is the President of Robertson Training Systems and the Director of Custom Athletics in Indianapolis. With over 30 exercises and the rationale for their use included. 2006. these two days had it all— everything you need to build an efficient athlete.com Inside-Out: The Ultimate Upper Body Warm-up creates a paradigm shift in the way athletes and strength trainers prepare for their workouts.BuildingTheEfficientAthlete. Mike has rapidly emerged as an industry leader in the world of performance enhancement and injury prevention and rehabilitation. Mike received his master’s degree in Sports Biomechanics from the Human Performance Lab at Ball State University. to corrective exercise programming. restoring balance. Here’s your chance to “catch up” to these 30 lucky people. you’ll be well on your way to workouts that not only keep you healthy. These ineffective traditionalist approaches simply won't prepare you for superior performance and they might even injure you! In addition to serving as a great warm-up.

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